Friday 28.11.2025
- katrina.e.birch
- 9 minutes ago
- 2 min read
Fitness: A. Weighted Pull Up: 6 min AMRAP: 3 reps at 40% of your 1RM
Scale if you don't have 3 BW strict Pull Ups:
OT30sec x 6 mins: 1 Chin Over bar Hold + controlled lower
- 1 min rest -
Max Unbroken Strict Chin Ups
then, 5 sets of 50% of your max unbroken reps from the set before (unbroken)
*If you don't have a BW Strict Pull Up:
OTM x 6 sets: 4 Wide Grip Banded Strict Pull Ups
B. For total reps:
In 4 minutes: Max 1xDB Lateral Box Step overs (22.5/15kg)
- 1 min rest -
In 4 minutes: Max Shuttles (8m)
- 1 min rest -
In 4 minutes: Max Abmat Sit Ups
*If you don't have consistent sets of 5 Toes to Bar do fitness today.
Performance:
A. See Fitness
B. For total reps:
In 4 minutes: Max Toes to Bar
- 1 min rest -
In 4 minutes: Max 1xDB Lateral Box Step overs (22.5/15kg)
- 1 min rest -
In 4 minutes: Max Shuttles (8m)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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